Diet and Nutrition a look at some recent blogs, recipes and articles

A summary of recent articles relating to Celiac Disease

https://gluten.org/branchnews/digestive-disease-week-ddw-2019/?fbclid=IwAR1jdXJCHPg2IU5O_ZfMx4csYZkoknxaE4ovHkfCmickb8ZWjyZ8IWbTYhE

TED talk on Gluten intolerance with Dr Rodney Ford who studied it extensively. He describes gluten as an antinutrient. The body can’t digest it and it causes digestive problems including bloating, diarrhoea and constipation, tiredness and depression.

https://www.youtube.com/watch?v=J6JrHteOsII&feature=youtu.be&fbclid=IwAR3P8XMA5_-EFTmqhnll1FrdT0Pmlh2K3BvgdBM37qfmGpkIm5lVqwUvuEA

The Microbiome is what we eat reports technologynetworks.com (July, 2019). What and how we eat influences health and disease. Our dietary patterns in turn influence our Microbiome (Gut Bacteria.) If our diet is good then it will have potentially beneficial bacteria and if it is poor it will have potentially harmful bacteria. The microbiome forms part of our immune system and affects inflammation, nutrition uptake and synthesis of vitamins.

https://www.technologynetworks.com/immunology/news/our-microbiome-is-what-we-eat-321772?fbclid=IwAR3G1ty5IPFEBpGa_XZhzH8q3oklOoMIH6TDjQcs5qUWgMklY1doDpkzPVg

Summer is a good time to eat foods that are considered to be energetically cooling. Acupuncturist Jennifer Dubowsky writes about Summer, Fire, Joy and Cooling Foods (June, 2019). Salads are cooling, strawberries and watermelon are in season. Mint tea and green tea are a good alternative to Iced Tea:

https://jenniferdubowsky.com/summer-fire-joy-and-food/?fbclid=IwAR38tklAc4ZGn52EzXFOGyQOlzdeWaUNqFaH1TkhmsfrvWQFbypmuv8qXZY

An observational study suggests possible link between sugary drinks and cancer reports Neurosciencenews.com (July, 2019.) The study published in the British Journal of Medicine. There is a growing body of evidence that we can reduce cases of cancer by limiting sugar intake. The consumption of sugary drinks has risen over the last decade and has been linked to obesity:

https://neurosciencenews.com/sugar-drink-cancer-14456/?fbclid=IwAR0XHUPFHLtkaNVijmaKBF07VePW5gf1sJkLxcs0m7N6jse9tyHxXTEsIX0

Research shows that drinking Matcha tea can reduce anxiety according to Neurosciencenews.com (July, 2019.) Japanese Machta tea is growing in popularity. It has been used for medicinal purposes throughout history. What was lacking was scientific evidence to back up these claims. “Mice given Match extract showed a reduction in anxious behaviors. The calming effects are a result of Matcha activating dopamine and serotonin receptors.”

https://neurosciencenews.com/matcha-tea-anxiety-14443/?fbclid=IwAR0tOojJZ8TbaS0jHtdtyL_I9VZJ4--waON1FqLzJCtwuD8Q3yhpi8ielkw

Drinking too much fruit juice (or any sugary drink) linked to premature death risk reports CNN (May 17, 2019.) Sugar sweetened drinks often have no nutritional value. High consumption of sugar has already been linked to obesity, cardiovascular disease, diabetes and elevated triglycerides. According to a study published in the Journal JAMA Network Open “drinking an excessive amount of fruit juice could lead to an increased risk of premature death ranging from 9% to 42%.” The consumption of fruit juice may not be as harmful as sugar sweetened drinks. However both should be limited in children and adults especially for those trying to lose weight according to American Academy of Pediatrics and the Dietary Guidelines for Americans.

https://edition.cnn.com/2019/05/17/health/fruit-juice-sugary-drink-early-death-study/index.html?fbclid=IwAR2_oUNeWA9E-oNwaByLopoWzVEtekm3_S361c1E-9C-337fp5mOKyj1oP0

The Guardian introduces it’s 20 best tomato recipes: part 1. These include tarts, stir fried eggs with tomato, chicken tinda tostadas and tomato fritas among others.

https://www.theguardian.com/food/2019/jul/22/20-best-tomato-recipes-part-1-claire-ptak-tart-fuchsia-dunlop-stir-fry

A more healthy option from the Guardian (Jan, 2019) is their recipe for Carrot, orange and ginger juice from Henry Dimbleby. It is simple to make. “The orange adds zing and the ginger brings an underlying warm buzz”:

https://www.theguardian.com/lifeandstyle/2011/jan/21/carrot-orange-ginger-juice-recipe-henry-dimbleby

References

https://www.bmj.com/content/366/bmj.l2408 Sugary drink consumption and risk of cancer: results from NutriNet-Santé prospective cohort Srour et al. The British Medical Journal June, 2019

https://www.sciencedirect.com/science/article/pii/S1756464619303093?via%3Dihub Anxiolytic activities of Matcha tea powder, extracts, and fractions in mice: Contribution of dopamine D1 receptor- and serotonin 5-HT1A receptor-mediated mechanisms Kurouchi et al. The Journal of Functional Foods Volume 59 August 2019

https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2733424 Association of Sugary Beverage Consumption With Mortality Risk in US Adults A Secondary Analysis of Data From the REGARDS Study Collin et al (May, 2019)

Food Diet and Nutrition

Overeating and lack of exercise leads to diabetes and reduced brain function

An average person today eats far more calories than they used to according to Australian National University (ANU) as reported in Neuroscience News (June, 2013). It is the equivalent of eating an extra fast-food burger meal a day. This along with a sedentary lifestyle has led to an increase in type 2 diabetes and a decline in brain function. The ANU found that “We’ve found strong evidence that people’s unhealthy eating habits and lack of exercise for sustained periods of time puts them at serious risk of developing type 2 diabetes and significant declines in brain function, such as dementia and brain shrinkage.” The research reports that 30% of the population is either overweight or obese and that 10% of the population has type 2 diabetes.

Breast milk is teeming with good bacteria

Breast-fed milk may nourish a baby’s microbiome in ways that bottled breast milk can’t. The New York Times (June, 2019) reports that in the early days of a babies life bacteria colonize the skin, mouth and gut. The microbiome has a far-reaching impact on the babies health. Gut bacteria in the first two years of life play a key role in the development of obesity at age 12 (Stanislawski et al, 2018). Furthermore, according to the NYT breast milk seems to be rich in beneficial bacteria only when it comes directly from the mother’s breast.

Heavy metals found in fruit juices

CBS News reported that heavy metals had been found in some popular fruit juices. They were found to contain lead, arsenic, and cadmium. 45 of packaged fruit juice were tested and all of them contained heavy metals. Although the levels of heavy metals had decreased since the last time they were tested the report recommended that parents give their children less fruit juice. The CDC says that long term exposure to heavy metals puts people at risk of kidney disease, diabetes, high blood pressure, impaired ability to learn and certain types of cancer.

Banned bread: why does the US allow additives that Europe says are unsafe?

The Guardian (May, 2019) reports that China, Brazil and members of the EU have banned chemicals that America deems safe. This is particularly worrying with regard to Brexit. If we make a new deal with America we may end up importing a wide variety of foods with much lower safety standards. Chlorinated Chicken is just one example that has been in the news recently. The chemicals used in whiteners, rising agents and dough conditioners may be harmful to human health. Both Potassium Bromate and Azodicarbonamide (ACA) have been linked to cancer. Though the US Food and Drug Administration (FDA) considers these to be “generally recognized as safe” many experts disagree. The FDA was asked to investigate but was unable to due to “limited availability of resources and other agency priorities”

Should Sugar be treated like Smoking

With sugary drinks are already being taxed a leading think tank has even suggested sweets, snacks and sugary drinks should be wrapped in plain packaging to help the population to make better choices and to reduce pester power for busy parents (BBC, June, 2019). The Institute for Public Policy Research (IPPR) made that suggestion alongside a ban on junk food advertising. The food industry wants to keep packaging as is to maintain brand identity. However the government realises that bold moves are needed if the ambition to halve the child obesity rate by 2030 is to be achieved.

References

https://neurosciencenews.com/burger-brain-14230/?fbclid=IwAR0cbqJNyRjUZbmMOdVJFoswwTmxq5oH4zNZLVhasGNLLK-O1pqs7AVguAI

https://www.nytimes.com/2019/06/12/health/breastmilk-microbiome-parenting.html?action=click&module=Well&pgtype=Homepage&section=Health&fbclid=IwAR243R5EZnltXk6PknLx3V2WwbA68OxL-QmAIebWYZBFf2678AHzmM5GOFY

https://mbio.asm.org/content/9/5/e01751-18

https://www.cbsnews.com/video/heavy-metals-like-arsenic-and-lead-found-in-45-packaged-fruit-juices-report-finds/?fbclid=IwAR0s3UBWTJIDQT_pgvU6giQ0eS8uOLZHehoyOQZzsw7WKKaVF33WqSNOgqU

https://www.theguardian.com/us-news/2019/may/28/bread-additives-chemicals-us-toxic-america?fbclid=IwAR02OST8xXF_NjvQuaj7dFOCgNdhfld3gBRbHUC5hueQjGnEo5L35mGIXII

https://www.bbc.co.uk/news/health-48499195?fbclid=IwAR3c3qSPIyZnudAFc5ChCbDdFSkevYIf_mxvCyV7O-L_y6lSms0yrZMGBF4

The Seasons in Chinese Medicine

The Wood Element

Spring Time and the Wood Element

Spring is a time for new beginnings when you should rise with the sun and take brisk walks (Pitchford, 2002.) Chinese Medicine evolved thousands of years ago in an agrarian society where people lived much closer to nature. Traditional Chinese Medicine (TCM) can be used to explain how our internal environment reacts to the changing seasons. In Chinese Medicine Spring is the time of the Wood Element. Ideally the flow of energy is smooth like a flowing river. An example of this can be seen in the flowing movements of Taiji and Qigong. It’s energies are upwards and outwards. Imagine a newly growing plant. It pushes against boundaries like the earth in order to get sunlight. The buds, shoots and leaves are growing and expanding. People also start life with a plan to fulfil their capabilities and direction. They may encounter obstacles and frustrations along the way. The state of the Wood energy within them will determine whether they bend or break in the face of adversity. If it is good then they will be able to grow and flourish. If it is not then they may become stuck (Hicks et al, 2004). Spring is the season for the Liver and Gall Bladder. We naturally eat less, perhaps even fast to detoxify the body and the fats and heavy foods we have consumed over Winter. Ideal foods for this time of year are young plants, fresh greens, sprouts and immature wheat or other cereal grasses (Pitchford, 2002..)

Summer Time and the Fire Element

There are five elements in Chinese Medicine: Wood, Fire, Earth, Metal and Water. Five element acupuncturists use this system to determine which element in a person requires most support. Working on that element helps to bring balance to the person. The Fire Element in Chinese Medicine relates to Summer, to heat, to the colour red, to laughing and to joy. The Sun is the Fire Element in nature. The following meridians are all related to the Fire Element: Heart, Small Intestine, Pericardium and Triple Burner.  The Spirit of the Heart is called the Shen. The Shen can be seen in the sparkle in a persons eyes.

On a physical level the Fire Element relates to a persons sensitivity to hot and cold. On an emotional level it relates to joy. Communication with others is how it manifests. When the Fire Element is in balance we can communicate freely and effectively with others. We will laugh and smile at appropriate moments. We will be able to recall pleasurable moments. When Fire is in excess we may become over exuberant, we may laugh at inappropriate moments.  Manic behaviour can harm the Fire Element. When the Fire Element is deficient we may be discouraged from human contact. We may not be able to join in the joy of a group and may feel isolated. When Fire is deficient people may display joy but it will lack warmth and not feel genuine. Lack of human contact can be detrimental to the Fire Element.

In Summer you should use plenty of brightly coloured fruits and vegetables. Light cooking is in order, steaming and boiling. You may decide to add spice or pungent flavours. Fruits to cool Summer Heat include apples, lemons and limes (Pitchford, 2002). Salads, sprouts and cucumber are suitable for picnics alongside herbal teas.

Harvest

Harvest Time and Earth Element

Harvest

In Europe in the middle ages there was a tradition of crop rotation which helps to reduce crop specific pests (RHS, 2015). Fields would be left fallow, i.e. uncultivated every few years. Animal and plant compost would be used to nourish the earth. Hedgerows that separated fields shaped the landscape and were places where animals thrived. In modern times this tradition has disappeared. Large scale harvesting is more common and chemical fertilizers and pesticides are used to produce the largest crop. However this system doesn't nourish the soil and yields may reduce.

Earth Element in Life

On a physical level we are what we make of what we eat. The Earth state of the earth can range from dry like a desert or damp like a soggy field suited to planting rice. On a physical level if we are suffering from "Damp" our digestion will be sluggish and we will be reluctant to move. On a mental level if our Earth element is strong we should be able to reap a harvest in our life (Hicks et al, 2004). If it is not our thoughts will circle endlessly and we may suffer from dissatisfaction. In Chinese Medicine humans are pictured as having their head in the heavens, where they can take in the Qi, and their feet on the earth, where they feel grounded and steady. Earthquakes like the recent one in Nepal lead to feelings of shock and instability.

Diet

To attune to late Summer it’s best to pick foods for every meal that harmonize. These include millet, carrots, corn ,cabbage, beans and sweat potatoes (Pitchford, 2002)

Autumn and the Metal Element

In Chinese Medicine the character for Metal (Jin) 金 represents something precious deep in the earth. It includes the character for Earth (see below). The Metal character has a sloping roof on top, representing something covered over. You could imagine it as a mine with nuggets of gold buried deep within the earth. Metal can be thought of like minerals in the body. Small but essential. In the body the Metal Element consists of the Lungs and Large Intestine. The Lungs take in air. In Chinese Medicine they take in the Qi from the Heavens. Exercises such as Qigong can help us to breath more deeply. Breathing meditations can be used as a tool to calm the mind. In dynamic meditation breathing can be used to trigger the emotions in order to express them and to get free and more detached from them (Osho, 1989). The Large Intestine lets go of waste material. On a more emotional level it's important to be able to freely accept gifts and compliments. To appreciate beauty in the world. It's also important to let go of things we no longer need. The Dhammapada (sayings of the Buddha) states "For see how the Jasmine flower releases and lets fall its withered flowers." So we must release the parts of us that no longer serve us rather than clinging to them. In Autumnal months the weather starts to get chilly and we would be wise to dress more warmly than the summer months. Summer salads should give way to more nourishing and warming foods such as soups and roasted vegetables. We should choose more astringent as well as heartier flavours and foods (Pitchford, 2002). Sourdough bread, sauerkraut, leaks, aduki beans sour apples and rose hip tea suit this season.

Gill Scrambling in Winter

Winter and the Water Element

There are five elements in Chinese Medicine: Wood, Fire, Earth, Metal and Water. Five element acupuncturists use this system to determine which element in a person requires most support. Working on that element helps to bring balance to the person. The Water Element in Chinese Medicine relates to Winter, to cold, to the colour blue/black, to groaning and to fear (Hicks et al, 2004). Water is the most yin of all elements. It takes the shape of it's container such as a reservoir or a river bed. The Bladder and Kidney meridians are related to the Water Element. The Spirit of the Kidneys is called the Zhi. It gives us the drive and motivation to get things done.

On a physical level the excess and deficiency of the Water Element can cause problems. This can be seen in floods and drought. Water controls Fire. A fireman will use water to put out a fire. The power of Water is storage. Animals store food so the can hibernate over Winter. On an emotional level the Water Element relates to fear. Our response to fearful stimuli is how it manifests. When the Water Element is in balance we can use our fear to avoid dangerous situations like predators, cliff edges and fire. Such a person should be able to respond positively to reassurance. A lack of fear may lead us to engage in extreme sports. An excess of fear may lead to agitation of the mind body and spirit.

Diet

In terms of diet Winter is a good time for salty and bitter foods which aid the bodies capacity for storage. Examples of bitter foods are oats, rye, carrot top and quinoa. Seaweed, millet and barley are salty foods. It is advisable to avoid salads at this time of year as they are cooling in nature (Pitchford, 2002)..

References

Hicks, Hicks and Mole, 2004, Five Element Constitutional Acupuncture, Churchill Livingstone, London

Osho, 1989, The Everyday Meditator A Practical Guide, Labyrinth Publishing (UK) Ltd, London

Pitchford, 2002, Healing with Whole Foods Asian Traditions and Modern Nutrition, North Atlantic Books, Berkeley

Weiger L 1965 Chinese characters. New York: Dover